By Dr. Crionna Tobin, Phd, Optimum Nutrition, Head of Nutrition & Education

Key Points

• Daily Protein Requirements.  Daily protein needs are not one-size-fits-all; they depend on factors like age, weight, and activity level. Different types of exercises, from sedentary to endurance, require varying protein intake levels. 

• Calculating Daily Protein Requirement. You can estimate your daily protein requirement by multiplying your weight in kilograms by the recommended protein intake range based on your exercise level or check out our protein calculator, which does it for you.  

• Timing Matters. Proper protein timing can enhance its benefits but it’s more important to hit your daily protein requirements. Consuming protein before and after exercise can support reaching daily requirements and aids in muscle repair and growth. Spreading protein intake throughout the day helps maintain muscle health. 

• Quality Protein Sources. Not all proteins are equal. High-quality sources like lean meats, fish, eggs, dairy, and plant-based options provide essential amino acids and nutrients necessary for overall health. 

• Protein Supplements. Alongside food, whey protein is a great high quality option to supplement your diet to support daily protein intakes. 

Achieving optimal performance requires more than just hard work in the gym or on the field. It’s about fueling your body with the right nutrients, and one crucial aspect of this is protein intake. This article will guide you through the importance of protein and how your daily requirements can vary depending on your exercise routine. Let’s dive in and unlock the potential of protein for your performance. 

Understanding the Building Blocks: What is Protein? 

Before we get into the nitty-gritty of daily protein requirements, let’s start with the basics. Protein is one of the essential macronutrients that make up the foundation of our bodies. It plays a vital role in building and repairing tissues, supporting immune function, and even acting as enzymes and hormones. 

The Daily Protein Needs: One Size Does Not Fit All 

Your daily protein needs are not one-size-fits-all; they vary based on several factors, including your age, gender, weight, and activity level1. Let’s break down the protein requirements for different types of exercises: 

1. Sedentary Lifestyle 

If you have a mostly sedentary lifestyle, with little or no exercise, your protein requirements will be lower. Aim for around 0.8g of protein per kilogram of body weight. However, don’t neglect protein entirely, as it’s still essential for overall health2. 

2. Light to Moderate Exercise 

For those engaging in light to moderate exercise, such as daily walks or casual workouts, you’ll want to target about 1-1.2 g of protein per kilogram of body weight1. This level of protein intake helps with muscle repair and maintaining general health. 

3. Strength Training and Resistance Exercise 

If you’re hitting the gym for strength training or resistance exercises, you should increase your protein intake. Aim for between 1.6-2.2 g of protein per kilogram of body weight2. Protein becomes crucial for muscle repair and growth in this scenario. 

4. Endurance Athletes 

Endurance athletes, such as marathon runners or long-distance cyclists, also have larger daily protein requirements. Shoot for 1.6 grams of protein per kilogram of body weight2. Protein helps in muscle repair and may also provide the body with energy during very prolonged activities. 

Calculating Your Daily Protein Requirement 

To calculate your daily protein requirement accurately, consider the following steps: 

1. Determine your weight in kilograms. 

2. Identify your exercise intensity level (sedentary, light to moderate exercise, strength training, or endurance exercise). 

3. Use the recommended protein intake range for your exercise level, as mentioned earlier in this article. 

4. Multiply your weight in kilograms by the appropriate protein intake range (e.g., if you’re engaging in strength training, multiply by your weight in kg by 1.6-2.2g. For example, an 80 kg individual may require 160g of protein daily (80 x 2). 

5. The result will give you an estimate of your daily protein requirement. To take the hassle out of having to calculate your requirements, check out our protein calculator.  

Protein Timing: When and How Much? 

Hitting your daily protein intake is the most important factor when it comes to gaining the performance benefits of protein. However, your muscle can only absorb approximately 20-30g of protein per sitting, which is known as, the muscle full effect3. Therefore, to maximize its benefits, consider eating 20-30 g of protein at these key moments: 

Pre-Exercise 

Consuming some protein before your workout can help provide your muscles with the necessary amino acids. A small protein-rich snack, such as a Greek yogurt topped with berries, or a protein shake, 30 minutes to an hour before exercise can be beneficial. 

Post-Exercise  

Consuming protein within a couple of hours post-workout is beneficial for muscle recovery, but the exact timing isn’t as critical as consistency in hitting your overall daily protein requirements 1, 3. 

However, consuming protein at this time may be a good habit to ensure you are hitting your daily protein requirements and providing the muscle with the essential amino acids it needs.  

Throughout the Day 

To meet your daily protein goals, spread your protein intake, across your meals and snacks. As you are aiming to consume at least 20g of protein with each meal and snack, protein shakes and protein bars can be an easy option to help you hit this protein goal. This consistent supply of protein helps with muscle maintenance and growth. 

The Quality Matters: Sources of Protein 

Not all protein sources are created equal. Choose high-quality protein sources that provide essential amino acids and additional nutrients. Here are some excellent choices: lean meats (chicken, turkey, lean beef), fish (salmon, tuna, trout), eggs, dairy products, and plant-based options, such as, tofu, legumes, and quinoa. 

Are plant-based protein sources as effective as animal-based ones? 

Plant-based protein sources can be just as effective as animal-based ones when combined strategically to ensure you get all essential amino acids5. Read more on this topic here.

Can you get all the protein I need from food, or do I need supplements? 

While you can meet your protein requirements through food, supplements can be convenient, especially for athletes with higher protein needs. In this instance a protein shake, such as Gold Standard 100% Whey Protein or an Optimum Nutrition Protein Bar is a tasty way to get high quality protein into your diet, helping you hit your daily protein targets. 

Is it possible to overconsume protein? 

There is not enough evidence to indicate that protein at high levels cause negative health effects in healthy adults. In fact, a study in resistance trained males found no harmful effects on measures of blood lipids, kidney or liver function after consuming a high protein diet of 2.5-3.2g/kg body weight for a year4.  

Conclusion: Fuel Your Performance with the Right Protein 

In conclusion, protein is a fundamental component of your diet, especially if you are dedicated to training and reaching your performance goals. Your daily protein needs vary based on your exercise routine, so it’s essential to tailor your intake accordingly. Quality protein sources should be a part of your daily nutrition to support muscle repair and overall health. Consulting a registered dietitian or nutritionist can provide accurate guidance on calculating your protein needs and ensuring your nutrition aligns with your performance goals. 

References

1. Campbell, B., et al., (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4, 8. https://doi.org/10.1186/1550-2783-4-8

2. Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h

3. Stokes, T., et al., (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180

4. Antonio, J., et al., (2016). The effects of a high protein diet on indices of health and body composition–a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition, 13, 3. https://doi.org/10.1186/s12970-016-0114-2

5. Hevia-Larraín, V., et al., (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports medicine (Auckland, N.Z.), 51(6), 1317–1330. https://doi.org/10.1007/s40279-021-01434-9